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Fitness Journal

IML Gear Cream!
BENCH PRESS 3X5 90% 1RM


ACCESSORIES:


OVERHEADPRESS
4 SETS OF 6 75% 1RM


5 SETS OF 10
INCLINED DB PRESS
INCLINED DB FLYE
CABLE CROSSOVER
SIDE LATERAL RAISE
TRICEPS PUSHDOWN


--


CIRCUIT DAY


15 reps, 4 rounds
KB Swings
Hip Thrusts
TRX Rows
30 sec plank


--
BACK SQUATS AT 3X5 90%1RM


ACCESSORIES:
4 SETS OF 6 90% 1RM
ROMANIAN DL


5 SETS OF 10
GOBLET SQUATS
LEG PRESS
LYING LEG CURL
LEG EXTENSION
CALF RAISES


--


OVERHEAD PRESS 3X5 90%1RM


ACCESSORIES:
4 SETS OF 6, 80%1RM
NARROW GRIP BENCH PRESS
INCLINE BENCH PRESS


5 SETS OF 10
BEHIND THE NECK OHP
INCLINE DB FLY
TRICEPS PUSHDOWN
OVERHEAD TRICEPS EXTENSION
FACE PULLS


--
DEADLIFT 3X5 90%1RM


ACCESSORIES:
FRONT SQUATS 4 SETS OF 6, 80% 1RM


5 SETS OF 10
BENT OVER ROW
LAT PULLDOWN
CABLE ROW
ONE ARM DB BENT OVER ROW
FACE PULLS
 
5 45lb deadlifts (warm up)
5 70lb barbell deadlifts
5 80lb barbell deadlifts
5 90lb barbell deadlifts
5 110lb barbell deadlifts
4 sets
10 inverted rows (on TRX)
10 40lb lat pull down
10 hip raises
10 swiss ball roll outs
10 mini pull ups
10 SLDL
?
3 sets
10 8lb medicine ball slams
10 40lb suspension rows (ea side)
10 WGS with walk out
10 Swiss ball roll out
10 20lb cable core press
10 minutes treadmill
?

10 minutes treadmill
15 minutes HIIT/ABS NTC
3 sets
10 45lb sumo squat (smith machine)
10 40lb squat machine
10 bodyweight squats
10 25lb db squats
10 40lb lying leg curls
10 30lb leg extension




 
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